2023-10-14 10:46:31
Inflammation, a defense mechanism of the body to protect and repair damaged tissues, can become a health problem if it becomes chronic. Often, this chronic inflammation, also known as silent inflammation, has no symptoms in the early stages. For this reason, adopting an anti-inflammatory lifestyle is essential to prevent this problem in the long term.
Anti-inflammatory foods are those that do not overload the pancreas during digestion, preventing excessive production of insulin to balance blood sugar levels and facilitating the digestion of fats and proteins. These foods are usually rich in antioxidants, fiber and omega-3.
Some vegetables act as anti-inflammatory foods in the body. (Photo by Daniel Karmann/picture alliance via Getty Images) | Photo: (c) 2023, dpa (www.dpa.de). All Rechte vorbehalten
Experts agree that diet plays a fundamental role in controlling inflammation. Although there is no single diet to combat it, it is crucial to both avoid certain foods and incorporate others into our daily diet to keep inflammation under control. In the modern diet, it is common to consume foods that are particularly pro-inflammatory. These eating habits can significantly contribute to chronic inflammation in the body.
The most anti-inflammatory foods by season, according to Harvard
If you are looking for an anti-inflammatory diet, the key is to choose “whole and unprocessed foods, without added sugars,” as explained by Eric Rimm, professor of nutrition and epidemiology in the Department of Nutrition at the Harvard School of Public Health.
This choice mainly includes fruits, vegetables, whole grains, legumes, nuts, seeds and olive oil. For those following an omnivorous diet, fish, poultry, and low-fat dairy products may also be included. Some people choose to add herbs and spices such as cinnamon, ginger or turmeric, which several studies show also provide additional benefits, Rimm said.
Within this anti-inflammatory diet, fruits and vegetables play a fundamental role due to their high antioxidant content. It is recommended that they form the basis of the diet and that they be varied. The more variety there is in the selection, the greater diversity of antioxidants the body will receive.
Nuts are anti-inflammatory. | Photo: Dazeley
Harvard University has compiled a list of the most anti-inflammatory foods according to their season, offering valuable guidance for those who wish to incorporate these foods into their anti-inflammatory diet.
Natalie McCormick, a researcher at Harvard Medical School, maintains that eating fruits and vegetables in season not only makes the diet fresher, but also has benefits for the planet. When it comes to adopting an anti-inflammatory diet, the goal should be to include as much and variety of foods with anti-inflammatory properties as possible. Therefore, knowing which are the most anti-inflammatory foods of each season can be a very effective strategy.
The most anti-inflammatory foods
Making small substitutions in your daily diet can make a big difference in your health. For example, replacing industrial biscuits with a seasonal apple means eliminating a food that might contain pro-inflammatory compounds and, instead, incorporating a food that helps us fight inflammation.
These vegetables also help combat bloating and fluid retention. | Photo: Getty Images
According to Harvard, in autumn we should make these small changes, especially taking advantage of the anti-inflammatory power of these seasonal foods:
Cauliflowers, broccoli and other cabbages.
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